Plyometric exercises for baseball are designed to increase explosiveness, power, and anaerobic conditioning.
Professional, college, and even some high school baseball pitchers
utilize plyometric exercises to develop greater explosiveness off the
mound.
Since pitching is purely explosive, plyometric training is one of the
best ways to achieve the necessary explosiveness and speed for
developing increased pitching velocity.
Plyometric training combined with a legitimate weightlifting program can significantly increase your explosiveness and power.
Use the exercises below to create your very own plyometric routine and start increasing your explosiveness today.
Lower Body Plyometric Exercises for Baseball
Depth Jumps
Depth jumps are one of the most effective plyometric exercises for
developing explosiveness and strengthening the fast-twitch muscles.
Before you attempt this exercise, you need to ensure that your muscles
and joints are properly warmed up.
This exercise can be strenuous on the knees if performed incorrectly,
so please take the necessary precautions before attempting it.
Depth jumps can be performed through a variety of methods. Depending
on your level of athleticism, you will need to select a platform height
that allows you maintain proper form.
Plyometric Exercise Boxes or Platforms:Many of the most
popular plyometric exercises are performed on differentiating platforms
depending on your athletic ability. Depth jumps require some type of
platform to properly perform the exercise. It is recommended that
beginners start out using a 12 inch platform to develop strength.
Some plyometric platforms include a 12, 18, and 24 inch. I’m going to show you four different variations of a depth jump.
1. Platform Depth Jumps:Once you have acquired some type of platform, you will then be ready to perform this great exercise.
- Starting position is on top of a smaller platform
- You will then step, not jump, off the platform
- You want to land softly on the balls of your feet and toes
- You knees will only be slightly bent
- Once your feet hit the ground, you will then immediately explode upward jumping as high as possible or onto another platform
- Step off, hit the ground, and explode up.
- Get back on top of the platform and perform this process again for 8-10 repetitions. There should be no rest in-between reps
2. Vertical Depth Jumps:Similar to platform depth jump except, you will simply step off and jump straight up as high as you can:
3. Staircase Depth Jumps:You will utilize a larger
platform for this exercise. Stand on top of the platform, facing a set
of stairs. Then step of the platform, and explode forward landing on a
set of stairs. To be safe, only go as high as you can.
4. Long Depth Jumps:This exercise is similar to a long jump except you will step off a platform, and explode forward as far as possible.
Lateral Jumps
This is another great plyometric exercise for developing
explosiveness in another direction. Athletes must be able to maintain
multi-directional explosiveness, instead of just straight up.
5. Barrier Lateral JumpsSimilar to depth jumps, you will need some type of platform to jump over. I would recommend using a 12 inch beginners plyometric platform until you have developed greater plyometric strength.
- Start on the left or right side of whatever platform you’re using
- You will then slightly blend your knees into jumping position
- Explode sideways over the top of the box
- Tuck your knees to your chest when you’re jumping
- Once you land on the other side, immediately explode back to the starting position
- There is no rest between each jump
- Make sure that you land softly on the balls of your feet and toes on each jump
- Explode back and forth until you complete 8-10 repetitions
6. Box Lateral JumpsThis is like the previous exercise
except you will begin by standing on the platform. You then drop down to
the left or right, exploding back to the top, and down to the other
side of the platform.
7. Lateral Shuffle on Box
Start with one leg on the
platform and the other off. Using the leg that’s on the platform, you
will forcefully explode upward. You will land on the other side with the
opposite leg touching the platform. Repeat this motion 8-10 times back
and forth without any rest.
Multiple Jumps
For multiple jump plyos, you will perform many jumping movements
without any rest time. You will not need any equipment for these
plyometric exercises.
8. Vertical Jumps
While standing, slightly bend your knees
and explode upward. Land softly, and immediately explode back up.
Perform 8-10 repetitions
Once you complete your first set, you will then perform the same
exact steps, except you will use only one leg. Perform 8-10 repetitions
with each leg. Don’t be discouraged if it feels like you’re not getting
very high.
9. Long JumpsFind an open area. You then squat down, and
explode forward. Upon landing, you will then explode forward once again.
At least three jumps in a row is optimal.
Upper Body Plyometrics Exercises for Baseball
Plyometric Push Ups
These plyometric exercises are designed to build explosiveness in the
upper body, and to make the traditional push-up movement much more
difficult.
10. Clap Push-UpThere are several variations to this exercise. The first variation is a clap push up.
- Acquire the normal push up position
- Perform the typical negative portion of a push up
- On the positive portion, you will literally push up off the ground
- Your hands and upper body should be in the air
- Land softly, and transition right back into the negative portion
- There is no rest between each repetitions. Perform this exercise 8-10 times
11. Stability Ball Clap Push-UpSame as the previous exercise except your feet will be balanced on a stability ball. This increases the level of difficulty.
12. One-Arm Plyo Push-UpYou will need a small medicine
ball for this exercise. One hand will balance on the ball, and the other
will be on the ground. Go to push-up position, and then forcefully
explode upward and repeat.
Most
young pitchers do not know what their body’s require of them after a
long pitching performance. An intelligent consistent routine is critical
for a pitcher to survive a long season. The problem is most pitchers do
not know of a good routine. I will post here a routine, that will help
the body flush lactic acid, which leads to most muscle soreness and a
routine that will help the pitcher speed his recovery. This is very much
a velocity component because pitchers who can recovery faster will
throw harder and longer.
